How To Control Panic Attacks
If you've ever experienced a panic attack, then you know how paralyzing it can feel. But, thankfully there are ways to control panic attacks and live a normal life...
In this post, we'll discuss what induces these episodes and what treatments are most effective.
What Causes Panic Attacks?
Each person experiences panic attacks differently, but they most often start in the following ways:
A Sense of Impending Doom (Intense Fear of something Life-Threatening) As a result of a negative belief or thought that persists in your mind For example: "I'm going to die," or "I'm losing my mind." You might feel this way when you're driving on the highway and you see another car that looks like yours. The idea that your own car could be following you might make you feel nervous, uneasy and even angry.
Overwhelming Emotions (Feelings of Discomfort in Your Body) Psychosomatic reaction to the body's distress. For example: Fear can be associated with a sense of impending doom . We might call this "negative tension." The body responds by making the heart race , releasing adrenaline, and sometimes sweating .
Nervous System Numbness or Deactivation (Inability To Feel In Your Body) There may be a disconnection between the brain and muscles, which mean less feeling of discomfort in your body. For example: You have a sore throat, but you can't feel it. You might say you "don't feel anything right now. I just don't feel anything."
These reactions to panic attacks are a form of conditioning. When you experience the symptoms associated with a panic attack, your body becomes adjusted to them. And, they become a learned pattern.
You can think of it like a computer program that loops over and over again. Each time you experience the physical symptoms of anxiety, the program is activated and runs its course.
In other words, the more you experience fear from anxiety or negative thoughts from depression , the more these disorders create a loop that continues over and over again. (We call it a "vicious cycle," because it keeps repeating itself.) It's like an empty echo chamber that gets louder with each repetition . It's pretty much the same as a wild child.
Learn the Symptoms of Panic Attacks
To help break this vicious cycle, you need to know what prompts panic attacks and how to control them.
On the next page, we will list some of the most common symptoms associated with panic attacks:
* Discomfort in your chest * Shortness of breath * Feeling nervous, shaky or dizzy * Sweating * Feeling faint, light-headed or dizzy * Feeling scared, anxious or shaky * Very fast heartbeat (palpitations) * Sensation of choking or smothering * Numbness Or lack of sensations in your body (muscle twitches)
It's important to note that not everyone experiences all these symptoms. Some people may experience just one or two, but there are usually some symptoms that are consistent among sufferers.
In the next section, we'll discuss some treatments that can help you feel better and get you back on track to a normal life.
Treatments for Panic Attacks Now that you know what causes panic attacks and how to control them, let's discuss the best treatment options. The most effective methods include:
Cognitive behavioral therapy * Medications * Cognitive behavioral therapy is proven to be the best treatment for panic attacks. It teaches you ways to change your thought patterns that associate negative beliefs with uncontrollable anxiety. In other words, cognitive behavioral therapy helps you stop thinking in ways that cause anxiety or depression .
You don't need to go through therapy alone. You can work with a therapist and your doctor to develop an effective plan based on your individual needs and goals.
There are also several medications that help reduce anxiety and panic attacks, including:
Lithium (for manic-depression)
Propranolol (for anxiety disorders)
Beta blockers (to control excessive heart rate) * You don't have to take medication if you're not ready, or if they cause unwanted side effects. In other words, some people experience the same benefits from certain medications as they do from cognitive behavioral therapy. The goal is to get you to a place where you have sustainable relief, free of side effects.
You can talk with your doctor about medication options if you feel that you may benefit from them.
How to Control Panic Attacks
We've recommended some treatments and medications that can help with panic attacks and anxiety disorders. Let's look at a few strategies for how to control panic attacks:
Get Plenty of Sleep This is an essential step for controlling panic attacks . But, it's also critical for your overall health . Sleep meditation will make it easier to get enough rest throughout the day. You'll notice that sleep quality improves as your panic attacks are lessened. Simple breathing exercises and guided imagery are also helpful.
Exercise Regular exercise is a great way to control panic attacks and anxiety disorders . It helps restore energy and calm the mind. You should do it at least 3-5 times a week. Workouts that produce a sense of accomplishment — like running, biking, swimming or weight lifting — will help you feel proud of what you're doing. In addition to physical activity, you can also engage in activities like yoga and tai chi . These calming activities also promote deep breathing and reduce stress.
Resist the Urge to Panic Or Fight Panic Attacks Some people do not want to feel anxious or experience panic attacks . They may be tempted to fight, flee or freeze (as we discussed above). If you're able to, it's ideal to stay calm and ride out the symptoms until they subside. This is your best bet for controlling the panic attack.
If you can't stay calm and ride out the anxiety, you should resist fighting or fleeing. Instead of causing more stress, take deep breaths and move slowly. Take a few extra moments to collect yourself — before taking any action. This will help you feel safer and calmer about your current situation.
Conclusion
You now know the common symptoms associated with panic attacks and how to control them. You also have several treatment options for panic attacks, including medications and cognitive behavioral therapy.
How to Control Panic Attacks
We've recommended some treatments and medications that can help with panic attacks and anxiety disorders. Let's look at a few strategies for how to control panic attacks:
Get Plenty of Sleep This is an essential step for controlling panic attacks . But, it's also critical for your overall health . Sleep meditation will make it easier to get enough rest throughout the day. You'll notice that sleep quality improves as your panic attacks are lessened. Simple breathing exercises and guided imagery are also helpful.